40 g (2 slices) hard cheese such as cheddar.200 g (3/4 cup or 1 small carton) yoghurt.250 ml (1 cup) fresh, UHT long life, reconstituted powdered milk or buttermilk.

30 g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt).Ī serve of ‘milk, yoghurt, cheese and/or alternatives (mostly reduced fat)’ could include:.1 cup (150 g) cooked dried beans, lentils, chickpeas, split peas or canned beans (preferably with no added salt).100 g cooked fish fillet (about 115 g raw weight) or one small can of fish.80 g cooked lean poultry such as chicken or turkey (100 g raw).65 g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90 to 100 g raw).So, what is a serve External Link ? A standard serving size of ‘lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans’ is one of: Recommended average daily number of serves of milk, yoghurt, cheese and/or alternatives (mostly reduced fat) Recommended average daily number of serves of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans The human body can’t store protein and will excrete any excess, so the most effective way of meeting your daily protein requirement is to eat small amounts at every meal.ĭaily recommended serves of ‘lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans’ and ‘milk, yoghurt, cheese and/or alternatives (mostly reduced fat)’ for adults ‘milk, yoghurt, cheese and/or alternatives (mostly reduced fat)’ group.Īs part of a healthy diet, the Guidelines recommend particular serves per day from each of the 5 food groups.‘lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans’ group.The 2 main food groups that contribute to protein are the: The Guidelines group foods into 5 different food groups, each of which provide key nutrients. Your daily protein needs can easily be met by following the Australian Dietary Guidelines External Link. Some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat-alternative products. legumes and beans – all beans, lentils, chickpeas, split peas, tofu.nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds.dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese).fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams.poultry – chicken, turkey, duck, emu, goose, bush birds.lean meats – beef, lamb, veal, pork, kangaroo.Some food sources of dietary protein include: For example, a meal containing cereals and legumes, such as baked beans on toast, provides all the essential amino acids found in a typical meat dish. If you follow a vegetarian or vegan diet, as long as you eat a wide variety of foods, you can usually get the protein you need. People following a strict vegetarian or vegan diet need to choose a variety of protein sources from a combination of plant foods every day to make sure they get an adequate mix of essential amino acids. Plant proteins (beans, lentils, nuts and whole grains) usually lack at least one of the essential amino acids and are considered 'incomplete' proteins.Soy products, quinoa and the seed of a leafy green called amaranth (consumed in Asia and the Mediterranean) also have all of the essential amino acids.Animal products (such as chicken, beef or fish and dairy products) have all of the essential amino acids and are known as 'complete' protein (or ideal or high-quality protein).The nutritional value of a protein is measured by the quantity of essential amino acids it contains.ĭifferent foods contain different amounts of essential amino acids. You need to include enough of these in your diet so that your body can function. There are 9 amino acids that your body cannot make, and they are known as essential amino acids. Some amino acids can be made by your body – there are 11 of these and they’re known as non-essential amino acids. It can also use them as an energy source. Your body uses them to make new proteins, such as muscle and bone, and other compounds such as enzymes and hormones. There are about 20 different amino acids that link together in different combinations. Proteins are made up of building blocks called amino acids. Protein from food comes from plant and animal sources such as: Meeting your protein needs is easily achieved from eating a variety of foods. How much protein you need from your diet varies depending on your weight, gender, age and health. Protein is found in a wide range of food and it’s important that you get enough protein in your diet every day. Protein is a nutrient your body needs to grow and repair cells, and to work properly.

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